This week, we’re joined by Menno Henselmans, a leading voice in evidence-based fitness. With a unique background in business and fitness, Menno has become a trusted expert for those looking to cut through fitness myths and focus on what really works. As the author of several books and a globally recognised coach, Menno shares actionable insights on everything from optimising strength training to debunking common nutrition misconceptions. Join us for the next two hours as we dive into topics like testosterone optimisation, fasting, and the best approach to supplements, offering a no-nonsense guide to improving performance and well-being.

00:00 Introduction
01:52 Menno Henselmans' transition from business to fitness expert
03:20 Development and issues with fitness certifications
06:09 Bodybuilding and strength training misconceptions
07:22 Evaluating fitness studies and industry drama
11:14 Steroids, TRT, and natural testosterone improvement
16:23 The importance of blood work and nutrient absorption
19:22 Fasting: Benefits and misconceptions
23:30 Meal timing and protein synthesis
25:23 Protein intake requirements and sources
33:08 Selecting the right protein supplement
37:40 Creatine usage, benefits, and misconceptions
42:08 Hair loss and prevention strategies
48:05 Training approaches and injury management
52:07 Training philosophies and favourite exercises
1:00:00 Lat activation and rear delt training strategies
1:06:46 The role and implementation of deload weeks
1:10:01 Unanswered questions in fitness science
1:10:59 The future of fitness, training, and content censorship
1:15:01 Steroid normalisation and influencer scrutiny
1:20:51 Alcohol's effects on muscle growth and energy levels
1:25:38 Overcoming bad habits and future plans
1:28:52 Adherence in fitness and its impacts
1:29:26 Relationship dynamics and physical attraction
1:36:01 Personal development and changes in dating due to social media

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements: https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Menno
YouTube: https://www.youtube.com/@menno.henselmans
Instagram: https://www.instagram.com/menno.henselmans
Website: https://mennohenselmans.com/

This week’s podcast is a special solo Q&A with the head honcho himself, uncle Mike. We invited the First Things THRST community to ask their questions for an unfiltered take on topics such as business, fitness, personal branding and more. Get comfy for an hour of deep reflection as Mike shares his experiences and actionable advice on how to win at life. Whether you’re an aspiring entrepreneur, or simply looking for some no-nonsense tips on improving self-improvement, this episode is not one to be missed.

00:00:00 Introduction and gratitude for support
00:00:43 Morning routine and stress management in your early 20s
00:05:07 Top travel destinations
00:06:46 What makes Mike happy?
00:09:20 Parenting plans and five-year vision
00:12:03 Getting over a breakup (Mike’s raw advice)
00:18:14 Monk mode: get sh*t done
00:20:54 Pivotal life experiences & the biggest lessons learnt
00:25:12 The optimal training split & workout frequency
00:27:19 Nutrition
00:29:53 Women training: the best way to lose weight & tone
00:32:00 Handling & overcoming training setbacks (injuries, time-constraints etc.)
00:36:24 How to grow a personal training business in 2024
00:39:37 Fitness maintenance on vacation
00:42:19 Opening a gym
00:45:44 Mike’s first bodybuilding inspirations
00:46:10 The pivotal move from Newcastle to London (the struggles)
00:52:03 Goal setting
00:53:55 What would Mike do if he lost everything (step-by-step plan for come back)
00:57:46 Freedom & moving to Dubai
01:02:22 Content creation
01:07:32 #1 advice for scaling an online business
01:08:39 How to network with high-value individuals
01:10:28 Mastermind weekend
01:12:38 Organisational tips and digital product sales
01:14:30 Mike’s vision & goals for First Things THRST
01:16:03 Why did Mike start his podcast?
01:19:15 Valuable conversations
01:23:26 Future collaborations and guest selection
01:25:49 Podcast preparation and the value of an online presence

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements: https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Today’s episode is all things exercise science and human performance with Dr. Andy Galpin, an acclaimed professor with a PhD in human Bioenergetics and over 100 peer-reviewed papers to his name. As the co-founder of BioMolecular Athlete and Vitality Blueprint, Dr. Galpin is at the forefront of personalised performance solutions and is associated with coaching world class athletes in the UFC, MLB and NBA. Dr. Galpin breaks down complex scientific concepts into actionable tips for everyday well-being and longevity, covering everything from sleep optimisation to enhancing workouts and more.

00:00 Introduction
01:16 Andy’s sporting background and early career journey
04:44 Balancing coaching with revolutionary labs (peer-reviewed studies)
09:22 Female physiology and conflicting data
15:12 “Science is only the starting place” – merging theory with practical methods
19:33 Challenging common strength & hypertrophy narratives with new research
23:14 High rep ranges and different muscle group responses (find exercises that work for you)
30:44 Measuring training intensity and RPE
35:12 Can you out-train genetics?
39:42 Training for aesthetics & improving cardiovascular fitness
46:12 A scientific breakdown on sleep & performance trackers (Garmin, Whoop, Oura)
55:01 Alcohol’s effects on athletic performance
1:02:22 Biohacking for recovery and longevity
1:06:33 How to increase your rate of recovery
1:13:12 Progressive overload and pushing through plateaus (bloodwork & micronutrient analysis)
1:18:25 Pre-workout carbohydrates

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements: CODEBQMIKETHURSTON - https://shorturl.at/fRV67

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Dr. Galpin
YouTube: https://www.youtube.com/@drandygalpin
Instagram: https://www.instagram.com/drandygalpin
Vitality Blueprint: https://www.vitalityblueprint.com/

Ali Abdaal is a former NHS doctor turned influential YouTuber, podcaster, entrepreneur and author. With an excess of 4+ million subscribers, Ali delivers insightful content on productivity, business, important life-skills and personal well-being, empowering his audience to live more fulfilling lives. Today’s episode is an honest discussion on getting sh*t done — from discipline, productivity and smarter learning to future-proof skills, investing and finance as a young adult.

00:00 Introduction
02:00 Transitioning from medicine NHS to a leading content creator
04:55 How to become successful on YouTube (Ali’s #1 advice)
10:02 #1 advice to 18yr olds with 0 skills
12:24 Become a leader & document the process
16:44 “You’ve already won the lottery” – perspective & gratitude
19:02 How to boost productivity (Ali’s simple steps)
24:02 Becoming more disciplined with social media
28:22 Ali’s favourite app instead of social media
29:33 How to learn smarter (Ali’s personal routine)
33:29 Improving team communications
35:45 How to get sh*t done as a solopreneur (how to make 10k p/m)
37:40 The #3 fundamentals to hit 10K p/m
41:49 How much Mike is making from his app
44:02 Diet & nutrition (macros)
52:02 How to enjoy the gym more
55:01 Ali’s thoughts on the education system
57:05 Relocating / expanding your environment to grow
1:04:03 What equipment for beginners
1:04:25 The future of content creators
1:12:02 Content creation secrets: virality, ideation
1:16:24 Deep Dive with Ali Abdaal: favourite podcasts he’s done
1:19:04 Investing & property
1:24:44 Personal brand

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements: https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Ali
YouTube: https://www.youtube.com/@aliabdaal
Instagram: https://www.instagram.com/aliabdaal/
Feel Good Productivity (book): https://www.amazon.se/dp/184794373X?language=en_GB

Ollie Marchon is a former professional rugby player turned influential coach and entrepreneur. As the owner of MARCHON, the UK’s leading functional fitness brand, Ollie and his team are dedicated to empowering clients to live without limits. They champion the core principles of living, learning and leading, offering science-based training, elite supplements and their signature app to optimise every aspect of their client’s fitness. Today’s episode delves deep into the foundations of building success in all spheres of life. Tune in for the next two hours as Ollie shares his strategies for maintaining peak physical condition, building a business and balancing this all with family, relationships and friends.

00:00 Introduction
01:00 The beginnings of Marchon Gyms (the journey & story)
02:45 The difficult reality of scaling a successful gym ecosystem
07:35 Marchon: training approaches & business ecosystem
13:15 The shift from gym floor to zoom workouts: how Marchon battled through COVID-19
16:49 Venturing into the supplement industry: the hardships & opportunities
23:19 Entrepreneurship: the ins & outs
27:54 Envisioning the ‘perfect’ gym: Mike & Ollie discuss future plans of opening facilities
35:33 Mike’s experience with Dubai gyms (Binoux etc)
40:50 Optimising hypertrophy & the importance of cardio
46:40 Addressing common nutrition, calorie monitoring misconceptions
50:34 Balancing entrepreneurship with family life: what you need to know
55:44 The core catalysts of optimal training (environment & behaviour patterns)
01:01:16 Overcoming social spending & pressure (drinking, partying etc)
01:10:49 Ollie’s financial targets for the next 5 years
01:17:44 Podcasting 101: growth, demographics & goals
01:25:55 How to navigate relationships & children as a full-time entrepreneur
01:35:15 The Marchon brand

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements: CODEBQMIKETHURSTON - https://shorturl.at/fRV67

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Ollie
YouTube: https://www.youtube.com/@olliemarchon1
Instagram: https://www.instagram.com/olliemarchon
Marchon: https://www.marchon.co.uk/

Jordan Bown is a self-made entrepreneur who has rapidly ascended to success in the eCommerce world through dropshipping and digital marketing. After building multiple successful dropshipping stores that have generated over $4 million in sales, Jordan is now leveraging his expertise to help others achieve similar success through offering an 18-hour dropshipping course, free of charge. As a mentor to aspiring entrepreneurs, Jordan is dedicated to guiding others through the complexities of online business, empowering them to break free from traditional career paths and achieve financial independence. Tune in for the next 2 hours as we explore the key elements of entrepreneurship, the rise of creator brands and the future of eCommerce.

00:00 Introduction
02:12 Capital club & networking
03:09 Family dynamic & the benefits of living at home in your 20s
05:24 Building a business 101 (CRM, teams, processes)
07:49 Early personal & career struggles (72 cents)
10:44 Jordan’s breakthrough with SMMA, drop shipping, Amazon FBA +
17:49 How Jordan’s free 18hr eCommerce course went viral (importance of free up-front value)
22:34 Signature traits of a successful entrepreneur & common mistakes
26:36 Creating a successful energy drink brand (logistics, hardships & industry risks)
34:02 The decline of faceless brands & the rise of creator brands (i.e MrBeast, Prime)
39:12 Supplements, simple fixes for improved focus & productivity management
43:07 Recreate yourself – vision boards, free vs paid courses
51:02 eCommerce trends & the importance of niche expertise
55:25 Mentorship & asking yourself the big question: “what do I actually want?”
59:12 Life as a content creator: the unsurfaced truths, complexities & rising standards
1:08:33 Content strategy: short vs. long form, authenticity & creativity
1:20:33 Podcasting for networking & personal branding & how Mike manages First Things THRST
1:24:45 Imposter syndrome & how to beat it
1:28:33 The start of FirstThingsTHRST
1:32:59 Speak your future into existence: manifest & grind
1:36:33 Jordan’s plans for 30

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements - https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Jordan
Instagram: https://www.instagram.com/jordan.bown/
Twitter: https://x.com/JordanBown
TikTok: https://www.tiktok.com/@jordanbownteaches

Joining me today for a deep dive into relationships, energy and spirituality is Dr. Sara Al Madani, a businesswoman and prominent Emirati figure. Al Madani began her journey to entrepreneurship at the young age of 15 and is now running over 9 companies across the spectrum of commerce, tech, marketing and more. A core driving force behind the monumental success has been her curiosity in spirituality—Sara has been able to recondition herself for a higher quality of life absent of limiting beliefs. In this episode, Sara walks us through her story and spiritual awakening, shedding light on the key lessons she's learnt over the years of her entrepreneurship.

00:00 Introduction
01:43 Emirati restrictions with media appearances & the UAE’s infrastructure
04:22 Sara’s upbringing in Ajman & the reality / benefits of life as an Emirati
08:32 University & a full-on company with 3 employees at 15: the beginnings of Sara’s entrepreneurial journey
12:12 Most common misconceptions surrounding Middle Eastern women
14:57 Why Sara transitioned from 20 years in fashion to investing all funds in tech business
18:02 “Influencership” – a distasteful title that has been ruined by wannabees
19:33 Sara’s PhD in business & women empowerment & previous experience in the government council
24:24 More women pursuing business & entrepreneurship
29:01 Masculine & feminine energy
32:33 Spiritual journeys: awakening, consciousness & the meaning of life
36:02 “We’re all being tested”: life’s purpose
38:42 Life after death & healing
44:02 Narcissism & the ego debate
49:33 “People are existing, not living”: how to heal yourself from trauma
55:02 Relationships: the sweetest way to love someone healing
1:00:11 Opening up & sharing emotions with your partner (communication)
1:03:22 The biggest lessons learnt from past relationships
1:11:20 Karma
1:14:34 Motivation for young men
1:16:12 Vibrations & heartbreak
1:18:12 “Love is the language of God”
1:24:02 Current business ventures & raising a son
1:27:45 Reality TV experience & future plans

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements - https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Sara
Instagram: https://www.instagram.com/saraalmadani
Twitter: https://twitter.com/sara_almadani_
TikTok: https://www.tiktok.com/@sara_almadani_

Joining me today for some cold hard truths on building mental strength and expanding your potential through discomfort is extreme endurance athlete, Ross Edgley. Best known for his unthinkable challenges, from running a marathon whilst pulling a car to swimming 1792 miles in 157 consecutive days, Ross embodies the spirit of resilience and determination. Get ready as we explore the philosophies and life lessons Ross has learned along the way, including actionable strategies for escaping the norm and expanding what you think is possible.

00:00 Introduction
01:02 A normal day of training for Ross
04:00 The illusion of bodybuilding
06:30 Mike’s biggest takeaways from competing
09:22 Training optimisation & consistency
12:32 The beginnings of Ross’s fascination for extreme challenges
17:42 Fighting through failure & mental fatigue
23:22 Ross’s first challenge
30:00 Lake swimming
31:02 Ross’s biggest struggles – what challenges him the most
33:00 Can dirty calories be good?
35:42 Effective methods for tracking calories
42:11 Relationship with food
48:02 Ross’s experiences with spirituality, tribe ceremonies & drugs
54:22 Factors that shape people
58:00 Escaping the comfort pit
1:02:20 Throw yourself into the deep end (stop saying no)
1:05:55 Living with stoic tribes
1:15:24 The #1 reason why Ross wouldn’t climb a mountain
1:21:06 Ross’s experience working with the Hemsworth brothers
1:25:11 Future collaborations
1:30:30 What if social metrics didn’t matter?
1:32:19 The next steps

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements - https://www.bioniq.com/mikethurston
   • 40% off your first month of Bioniq GO
   • 20% off your first month of Bioniq PRO

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Ross
YouTube: https://www.youtube.com/@rossedgley
Instagram: https://www.instagram.com/rossedgley
X: https://x.com/RossEdgley

Gauranga Das is a spiritual leader, mentor and motivational speaker who is dedicated to helping his audience live more fulfilling lives. An IIT alumnus turned monk, he blends practical wisdom with spiritual insights. Through his best-selling books, The Art of Resilience and The Art of Focus, Gauranga promotes mindfulness, happiness and personal growth strategies in his guiding thousands on their transformative journeys. Today’s episode dives deep into the spiritual realm as Gauranga offers valuable wisdom on improving mood, overcoming fears and enhancing overall well-being.

00:00 Becoming a monk: Gauranga’s journey of identity, anxiety & death
04:45 The 5 key questions of religion: insights from all faiths
08:01 Sacrifice
10:00 Ego: catalyst for growth?
12:35 Practising humility & contentment
14:52 The life-changing influence of Gauranga’s spiritual guru
16:11 Attacks to the ego & the vision behind Gauranga’s ecovillage
20:14 Why you should consider building your own ecovillage
25:55 Gauranga’s greatest concern for the world
30:34 How we can help make the world a better place (our small part)
35:00 The 7 types of intelligence
38:55 Regaining control over your mind
41:33 Discipline: abstaining from temptation
43:12 Happiness & hedonism
44:44 Embracing change: overcoming anxiety & fear
48:55 Desires & finding your purpose
53:22 The Theory of karma & afterlife
1:03:44 Gauranga explains the #5 levels of happiness
1:09:33 Daily habits to improve overall happiness
1:10:42 The #1 concept Gauranga would like people to experience
1:12:45 Gauranga’s next steps

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements - CODEBQMIKETHURSTON - https://shorturl.at/fRV67

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Gauranga
YouTube: https://www.youtube.com/@gaurangadas_official
Instagram: https://www.instagram.com/officialgaurangadas
Website: https://gaurangadas.com/

Alex Gonzalez, known as @fxalexg, is a 23-year-old trading mastermind who has taken the Forex world by storm. From humble beginnings working at Dunkin' Donuts, Alex discovered his passion for Forex trading and quickly became a self-made millionaire. Despite facing numerous challenges and setbacks, his relentless pursuit of success and sharp mind for trading strategies enabled him to transform his life dramatically. Alex also dedicates his time to educating others through his YouTube channel and his own platform, Swing Trade Labs. Tune in for the next two hours as we explore Alex's unique insights on trading, entrepreneurship, and balancing success with personal growth.

00:00 Dubai vs Miami: heat comparison
02:03 Breaking the "Forex Trader" stigma
05:24 From Dunkin' Donuts to Amazon drop shipping & trading
07:50 Persistence in trading & resistance from parents
14:30 Umar’s role in mentoring Alex & funded accounts
18:01 Key psychological traits for trading success
22:09 Building a thriving trading community
26:14 Trader lifestyles & Alex’s journey into content creation
30:36 The harsh truth of early success & happiness
33:26 Work-Life balance: launching a cigar brand
40:08 Alex’s trading frequency & first entrepreneurial venture
44:43 Establishing Swing Trading Lab & entrepreneurship shift
51:56 Personal growth motivation & networking experiences
54:34 How your environment impacts your success
56:34 Relationships & how to date whilst focusing on success
1:02:00 Dating: sacrificing women now for success later
1:08:00 How Alex is disconnected from the typical working life
1:11:02 Giving up American citizenship?
1:12:27 Cryptocurrency & long-term investment plans
1:15:14 The future of social media & content authenticity
1:19:20 The optimal content strategy & luxury purchases
1:24:38 The desensitising effect of wealth
1:26:35 Hobbies, humility, & philanthropy
1:27:01 Alex's viral Super Bowl streaking incident

» Escape the 9-5 & build your dream life - https://www.digitalplaybook.net/
» Transform your physique - https://www.thrstapp.com/
» My clothing brand, THRST - https://thrstofficial.com
» Custom Bioniq supplements - CODEBQMIKETHURSTON - https://shorturl.at/fRV67

» Join @Whoop and get your first month for free - join.whoop.com/FirstThingsThrst

Follow Alex
YouTube: https://www.youtube.com/@fxalexg__
Instagram: https://www.instagram.com/fxalexg
Website: https://training.swingtradinglab.co/ytb/